Meal Prep and Cooking Time:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Serving: 4~6 plates
Ingredients Checklist
Instructions:
- Prepare the Sweet Potatoes:
- Peel and cube the sweet potatoes into even pieces for quicker, uniform cooking.
- Boil the Sweet Potatoes:
- Place the cubed sweet potatoes in a large pot and cover with water. Bring to a boil, then reduce to medium heat and cook for 15-20 minutes, or until the sweet potatoes are fork-tender.
- Mash the Sweet Potatoes:
- Drain the sweet potatoes and return them to the pot. Add the butter (or coconut oil), maple syrup, milk, cinnamon (if using), salt, and pepper.
- Blend to Desired Consistency:
- Use a potato masher or an immersion blender to mash the sweet potatoes until smooth and creamy. Adjust seasoning to taste.
- Serve and Garnish:
- Transfer the sweet potato mash to a serving dish. Garnish with chopped pecans, an extra drizzle of maple syrup, or a sprinkle of cinnamon for a beautiful presentation. Serve warm.
Why This Recipe Works:
This Sweet Potato Mash with Maple Syrup is a comforting and naturally sweet dish that’s perfect for holiday dinners or everyday meals. The rich maple flavor pairs beautifully with the creamy texture of the sweet potatoes, making it a hit with both kids and adults. The optional garnishes add a touch of elegance and crunch.
Healthy Aspect:
Sweet potatoes are a nutrient-dense food, packed with fiber, vitamins A and C, and antioxidants. Maple syrup provides a natural sweetness, while the butter or coconut oil adds healthy fats in moderation. This dish is a wholesome, unprocessed alternative to traditional sugary sides.
| Calories | Protein (g) | Carbohydrates (g) | Fiber (g) | Sugars (g) | Fat (g) | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 90 | 1.5 | 13 | 2 | 5 | 3 | 1.5 |